Cardio Step and Strength, an Interval Training Workout, Combination #102

This workout is very effective and NEVER boring!  You will be busy all the time.

"Stick" in some Step Patterns from Combination 21 occasionally.  Each of the patterns in Combination 21 stand alone and work well with Interval Training.

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Cardio moves:
Traveling knee tapping the instep
Hamstring curls
Traveling knees (side crunch and add a kick)
3X knees on top, single rear kick, double knee on top, rear kick and then step down

Pattern 1
2X knees tapping instep
1X 3-curl repeater
2X knees with a crunch
2X kicks with a crunch
3X knees on top, single rear kick, double knee, rear kick and exit

Easy/recover:  Up, tap and travel

Upper:  Shoulder press

Cardio:  Squat pulses jumping after each 4th (hold a medicine ball)
Easy/recover:  Basics (biceps, forward raises, arms up, big circles)
Power squats at the end (1-2-3 and mambo back)

Pattern 2
L-step, power squat, L-step, basic

Traveling glutes

Upper:  Row

Cardio/stability ball
Shuffle and dribble, 1-2-3 and catch
Step touch, sitting on the ball, drawing a rainbow
Bounce and send arms up and forward

Pattern 3
Sitting on the ball:
Bounce and arms up/forward 8 cts.
Jacks 4X
Step touch drawing a rainbow 8X

Upper:  Chest press on the ball
Upper:  Biceps curls on the ball
Lower:  Easy squat back toward the ball

Straddle basics
1X basic; 1X hop turn

Pattern 4
1X knee; 1X side raise, 1X curl, 1X hop turn
Repeat above
Double curl 2X
1X basic
3X V-steps
1X glute

Stomp 2X, 1X hop turn

Easy:  v-steps

Upper/Lower:  Arnold arms (option:  with squats)

Lower:  dips

Rocky horse
Glutes
2/3 Rocky horse with a power glute

Easy:  hamstring curls

Upper:  Push ups on the stability ball

Lower:  lunge and throw

Pattern 6
L-steps with knees up (t-step)
Hesitation L (stutter L)
Repeater L (with 2X jacks)

Easy:  mambo (big arms)

4X jab, 4X hook, 8X bob and weave

Upper:  jab, punch, hook, upper-cut combination

Additional exercises:

Crunches on the stability ball
Standing obliques (hold weights and tilt, rotate, return and up)
Bicycle crunches
Back extension on stability ball with arms back

Don't forget to throw in:
triceps (try 100 dips), back, biceps, inner thighs on the floor with a medicine ball. 
And using light weights:  roll forward, triceps extension, bend, straighten and roll up (option:  add 4X additional triceps presses to make a 32 count combination).